Full Body Mat #77
September 2026
•
17m
Prop: resistance band
Class notes:
1. Warm up (1) flow mermaid side to side
2. Supine abs with band around thighs (1) hands behind head, knees bent, feet on mat - crunches with marching, (2) add bend and extend of leg that is lifted, (3) crunches with marching, twist toward knee that is lifted, (4) add bend and extend of leg that is lifted
3. Bridging with band around shins (1) feet externally rotated, keep pressure in band - hinge lower and lift, (2) add 3 pulses out into band when in high bridge, (3) hold high bridge - alternating hip dip, (4) hold hips level - one calf raise, one clam shell, (5) hold heels lifted - halfway hip dips
4. Roll up
5. Quadruped/plank with band around thighs (1) knees bent and hovered - one knee tap, one pulse into band, (2) walk it out to plank and back to knee hover, (3) flow plank to pike, (4) return to plank - alternating toe taps side to side
6. Prone with band around forearms (1) arms extend forward - lift chest and pulse out into band | option to hover feet, (2) hold with arms extended and chest lifted - swim feet
7. Cool down (1) swan, (2) child’s pose, (3) hands to right side of mat, (4) hands to left side of mat
DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that AO Pilates will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.
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No props
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